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The Seven Health Habits of Highly Effective People

We think that everyone would agree that there are both effective and non-effective people around you at all times. And what separates the ineffective people from the really effective ones is their attitude towards problems, and in order to have the right attitude towards problems you need to have the right aptitude (which basically means intelligence) and everyone knows that a sound mind will only rest in a healthy body. Which is why, today we will tell you about the seven health habits that highly effective people follow to ensure that they stay effective and productive.

1. Effective people avoid tobacco

People who are effective in their lives understand that short term pleasures should not lead to long term losses, and smoking and chewing tobacco is the worst short term pleasure of all because the habit is immensely addictive. Even if you do quit, there is always that chance of a relapse. And the long term ramifications for the habit are even worse. Seriously, how can you even consider a substance that has a label that says “causes cancer”?

Smoking has also been associated with cognitive decline.(1)

So, if you smoke, make sure that you do the right thing today and kick the habit for good. And if you don’t, then don’t even consider starting.

2. Effective people work out

Working out daily helps your brain release dopamine, which is the feel good chemical in your brain, when you work out, you aren’t just getting healthier, you are also getting happier every day.

Now, you don’t have to start pushing your body to its very last limits, pushing too hard can have disadvantages too but multiple researches suggest that working out moderately (that is, to the point that you start to feel the burn) can improve your cognitive performance and affective experience.(2)

3. Effective people eat right

Eating right has always been the cornerstone of maintaining great health, the reason why eating right gets you effective is that when you eat the right kinds of foods in the right dietary quantities, you will begin to notice the difference in your cognition and these benefits are long term.

When you avoid fatty and cholesterol rich foods, what you are really avoiding is slow mental decline.

How is that?

High Cholesterol foods will lead to accumulation of beta amyloid plaque formation, this is the same material that is responsible for the degenerative process in alzheimer’s.(3)

4. Effective people drink in moderation

Drinking daily improves your cognition. Yup you heard that right! Moderate drinking especially wine has been associated with improved cognition.(4)

Wine also contains naturally occurring flavonoids that are potent antioxidants and help boost overall immunity and brain function. Make sure that you do not go over the top with the drinking though, doing this can seriously damage your health.

5. Effective people sleep right

Following the right sleep schedule is linked to better cognition and brain functioning, studies say that people who get less than 7 hours of sleep per day have lowered brain functioning and a marked decrease in workplace performance.(5)

6. Effective people have a positive mind-set

When you have negatives thoughts, you are more likely to be on a downward spiral into depression, people who understand that they need to stay positive no matter what the situation will always fare better in life than those who do not.

7. Effective people have healthy relationships

There is something called a relationship bank account, now every time that you make a promise to someone that you care about and you keep that promise, you are making a deposit into the relationship bank account, and every time that you break a promise, you are making a withdrawal from it. (6)

So, make promises with the intention of keeping those promises. Effective people understand that keeping loved ones happy is the most important thing that they need to do.

People who have healthy relationships with their loved ones tend to perform better and in general are better people.

References:

  1. Cervilla JA, Prince M, Mann A. J Neurol Neurosurg Psychiatry 2000;68:622–626
  2. Hogan L.C, Mata J, Carstensen LL Psychol Aging. 2013 June; 28(2): 587–594. 
  3. http://www.health.harvard.edu/mind-and-mood/boost-your-memory-by-eating-right
  4. http://www.sciencedaily.com/releases/2010/08/100818085651.htm
  5. Cappuccio FP, D’Elia L, Strazzullo P, Miller MA.. Sleep duration and all-cause mortality: a systematic review and meta-analysis of prospective studies. Sleep (2010) 33(5):585–92.
  6. The seven habits of highly effective teens by Sean Covey

Busting These Health Related Myths

We have already talked to you about some common health related myths. Today we will talk to you about some more common myths that have been going around and just won’t fade away. These are myths that are debunked by science and we will tell you exactly why and how these are not true.

1. Microwave kills nutrients in food

This is something that has been doing rounds on the internet lately; the claims have been that microwaving food is one sure shot way to make your food lose its nutrient value.

This is not entirely true. While microwaving food has been shown to degrade some very specific nutrients in the food that you consume, it does not apply to all nutrients in specific and something that you must notice is that these nutrients are lost by conventional cooking methods as well.

While we agree that microwaving food does result in uneven heating and loss of texture in food, it most certainly does not lead to loss of nutrition.

2. Regular bowel movement is necessary

It is a common misconception that your bowel movements need to be regular and frequent.

While it is a good thing if they are, unless you are constipated or have loose watery stools, you need not fret about it a lot. One thing that you must understand is that a better indicator of your digestive health is not the frequency but the consistency that you defecate. To understand what your stool consistency has to say about your health, you must refer to this chart.

3. MSG is bad for you

Monosodium glutamate has been held responsible for a variety of problems. These problems include,

a. Constant headaches and
b. Weight gain

The reason why MSG being harmful to health is a myth because it is not established scientifically, and these symptoms are observed in a very small population and not noticeable at all when consumed in small amounts.

4. Eating carbs/fatty foods makes you fat

Now, this one might not seem like a myth to you, but you need to understand that there is a difference between healthy and unhealthy carbs and fats.

When people say that carbs and fats are unhealthy for you, they are simply oversimplifying things.

See, you cannot put walnuts (rich in fats) in the same category as fries (also rich in fats) because the latter does not contain the same number of essential nutrients as the former. Moreover, eating whole food fats will lead to be satiated for longer and keep you full for longer.

The same rules apply to carbs, there is nothing wrong with eating whole foods rich in carbs, but you need to avoid refined and highly processed carbs.

5. Your weight measures your health

This has to be true, right? This is something that we have seen since forever, you weight measures how fit or unfit you are. The reason for this is that the scale treats your fat and muscle the same, one pound of fat is the same as pound of muscle, which is why when you work out regularly, you will find a slight increase in your weight after you have just lost some.

We are at the forefront when it comes to getting to you the most relevant information with regards to your health care and maintenance. Keep watching this space for more.

Why You Should Quit Smoking and Simple Ways to do it

We get you the most relevant information that enables you to make the right lifestyle choices and to be able to get within you, the transformation that is needed to be able to discern the healthy ones from the unhealthy ones.

Which is why we will talk to you about a habit that is as unhealthy as it is filthy. We’re going to talk to you about things that you can do to quit smoking and get a much better life for yourself and for your family.

Smoking is a habit that not only affects your health but the health of your entire family as a whole. Passive smoke is the worst kind of smoke there is and if you smoke in the house that you live in, you increase the chances of your family members getting affected by the ill effects of the monoxide heavy smoke that you subject them to.

This article tells you of the 6 most important and simple things that you need to remember when you vow to kick the butt for good.

But before that we will talk to you about why exactly is smoking unhealthy for you. Smoking is unhealthy because of wide variety of factors that affect you when you smoke. These factors are,

1. Changes in your oral environment

The first place that the smoke shows its effects is in your mouth, because this is the place that comes in contact with it first. Smoking decreases the number of healthy oral micro flora and also decreases the tendency for inflammation, which is a bad thing.

2. Changes in your lung health

Tar from the cigarettes is a compound that blocks and chokes up your alveoli (these are tiny little bags where oxygen interacts with your blood), thus reducing your vital capacity (the amount of air that your lungs can hold, the more the better).

3. Changes in your cardiovascular cycle

Smoking has been linked to numerous other changes the most important ones being related to your cardio vascular cycle, people who smoke more are at a much larger risk of a heart attack.

4. Changes in your skin

Smoking reduces the amount of collagen that your body synthesises, which is to say that your skin will appear wrinkled and age faster if you are a smoker.

5. Changes in normal function

Probably the scariest way that smoking affects your body is that you are twice as likely to develop cancer as someone who does not smoke and this is because of the many metabolic changes taking place in your body when you smoke, most of these changes occur at cellular levels.

Smoking is a very hard habit to get rid of, but you can do it if you try to do it with the right approach and for a strong enough reason.

1. Go cold turkey

There is no tapering off of cigarettes, so if you want to quit, quit cold turkey, don’t bother looking back, that old you that smoked is over and history, period.

2. Nicotine replacement therapy

If you are having troubles controlling your urges to smoke, consider nicotine replacement therapy to make sure that you stay true to your commitment of not smoking again.

3. Talk to your family

If ever you feel a very strong urge to smoke, make it a point to talk to your family and to lean on them whenever you need them.

4. Avoid triggers

It doesn’t matter if you are a social smoker of a habitual one? Are you someone who smokes 5 a day or do you smoke a packet a day, as long as you meticulously avoid any triggers that might instigate you to smoke, nothing can go wrong.

5. Don’t quit trying

Did you have a weak moment? Did you just light one up when you had already quit? The idea here is to not be too harsh on yourself and accept that this was bound to happen and identify the triggers that instigated you at the time.

6. Reward yourself

Make sure that you reward yourself appropriately at important milestones when you quit smoking.

Follow these simple steps to make sure that you are never addicted to smoking, ever again.

How To Take Care Of Your Skin This Winter?

Hey there,

This is cloudchowk and we bring to you the most relevant information with regards to healthcare there is. We believe that the right information is what enables you to get the right perspective and ability to take care of your health better and in a way that is convenient to you.

Which is why we decided to do the post around skincare for winters this time around. The idea behind the post is to ensure that your skin gets the right attention from you and that you maintain a healthy, radiant glow this season.

1. Drink lots of water

Studies suggest that drinking lots of water is crucial in maintaining the moisture in the lipid layer of your skin. Winters are a time where it is easy to get dehydrated without feeling like it. Which is why you need to get lots of water in your system. You can actually consume lukewarm water to get it to absorb faster. What is more is that warm water is good for your throat as well.

2. Moisturize, the right way

Those simple, soft moisturizers are good for your skin in the summers and early winters, but when it is very cold, you need something way more potent, which is why you need to invest in a good moisturizer, possibly something that contains glycerin or petroleum jelly.

3. Get a good sunscreen

Most people feel that they do not need sunscreen in the winters, but in fact, the sun is just as harmful for your skin in the winters as it is in the summers. So make sure that you get the right moisturizer for your skin this winters, try to get a sunscreen that has a low SPF range, because you probably don’t need as much, but you still do.

4. Get a humidifier

The most common skin problem that you face in winters is that you get dry, brittle skin. Which is the reason you need to invest in a good humidifier for your home today! Humidifiers are a good way to get at least your home environment humidity in your control even if you cannot avoid the dryness everywhere.

5. Do right by your hands

Your hands get affected worst of all by the winters, why? Because the skin on your hands is thinner than almost every other area of your body and the fact that even if you have everything else covered, your hands are still exposed to the cold. Make sure that you make it a habit to moisturize your hands as frequently as you can.

6. But don’t forget your feet

During winters your feet need care too. Make sure that they are moisturized at least twice a day, and that you do not ignore them, because when your feet get dry and they crack up is the time when you are most susceptible to prolonged damage due to the winters.

7. Try some home remedies

Do you have itchiness in the winters? Will it just not go away? Have you may be considered going herbal for your skin? Yes. Herbal remedies for skin irritations for your skin are- oatmeal or soda. Have a bath in lukewarm water with some (about a spoonful) oatmeal or the same amount of soda and notice the difference in your skin immediately.

The important thing to remember here is that you should not take a bath with hot water, hot water, while it might feel good will do your lipid layer more harm than good.

Just follow these simple steps to make sure that you get the perfect care for your skin this season and that you are always the smartest one in your circle when skin care is a concern for discussion, just remember, you read it here on cloudchowk.

7 Powerful Brain Foods To Incorporate In Your Diet Today

Hey there,

This is cloudchowk and we have made it our life’s mission to bring the latest and the most relevant information to you with regards to healthcare. Information that enables you to lead the healthy life that you deserve.

Which is why, we have compiled for you, a list of seven brain foods that help you stay at the top of your game intellectually and improve cognition and performance.

1. Whole grains

Your brain needs energy to work effectively, and it is recommended that it receives this energy at a steady continuous supply. Carbohydrates are a primary source of energy for the body.

Now while you wonder why only whole grains? When almost all other kinds of carbohydrates exist. The idea behind choosing whole grains is simple, you want foods that have a low glycaemic index. Whole grains like wheat bran, whole wheat bread and brown pasta are a rich source of quality carbohydrates.

2. Fish

Fish is an excellent source of omega 3 fatty acids, which are essential fatty acids which occur in fish oil as EPA and DHA. These particular fatty acids help in regeneration of the neuronal sheath (the covering that protects individual Neurons) and aids neuronal function.

Eat oily fish to make sure that your brain keeps functioning optimally and efficiently.

3. Blueberries

Blueberries have been known to delay short term memory loss and aid brain activity along with improvement in motor activity and cognition according to a research conducted at Tufts University in the U.S.

The research concludes that modest daily consumption aids in boosting brain activity manifold.

4. Tomatoes

Diseases like Alzheimer’s and dementia have oxidative stress as a primary cause. Oxidative stress is the ratio of your body’s antioxidants to the free reactive oxygen species in your body, also known as free radicals.

These free radicals can be counteracted with antioxidants, and tomatoes are a rich source of lycopene, which is a powerful antioxidant and also acts as a powerful anti-carcinogen.

5. Pumpkin seeds

Pumpkin seeds are an extremely rich source of Zinc, a trace element that is associated strongly with cognition and thinking skills. A handful a day is all you need to complete your recommended daily amount.

6. Broccoli

While most of you might not like your greens, everyone knows that they are absolutely essential for your body function. What you probably did not know is that broccoli is a very rich source of vitamin K.

And vitamin K is an essential vitamin for the normal functioning of brain and helps improve cognitive function.

7. Nuts

Another very important vitamin that you need to keep your brain in peak shape is Vitamin E. Nuts are a very rich source of Vitamin E. They have been proven to be especially helpful in preventing cognitive decline in the elderly.
We recommend that you incorporate nuts in your daily diet along with other rich sources like eggs, green leafy vegetables and brown rice.

These are some simple dietary lifestyle modifications that you can incorporate in your life to live the healthier life that you want you.

Healthy Life Choices For Young Adults

We all make life choices, choices that have the potential to take us far or take us down. Here are some tempting life choices that all young adults face and should choose wisely because these affect them in the long run. Exactly how these life choices affect your health is what we are going to talk about in the post.

1. Smoking

Smoking seems tempting in this age, this is a life choice that you are better off giving a skip to this filthy habit. We know that this might seem a bit hard to achieve for those who have already started, but take a look at the facts that point to the damage done by smoke to smokers.

  1. 9 out of 10 deaths due to lung cancer is in those that smoked
  2. Smoking causes pre-mature aging of skin
  3. Smoking and drinking combined together are the leading cause for oral cancer
  4. Apart from all these symptoms there is a general lack of stamina and early fatigue in those that smoke
  5. Smoking has also been associated with a higher risk of heart diseases and pulmonary diseases

2. Excessive drinking

While drinking in moderation is fine, drinking in binge quantities is associated with a variety of diseases like liver diseases, heart diseases, renal diseases, oro-pharyngeal and lung diseases and vascular abnormalities.

With the current norms in the society, binge drinking has become a fad. And we believe that you can do better by keeping a level headed approach and keeping away from such strong habits.

3. Food

While eating convenience foods might seem to be the right thing to do right now, it most definitely isn’t, and there is a reason for that. Convenience foods are good in a way that they boost efficiency by allowing you to get a few precious minutes every-time that you need to eat. What you do not know, however is that these foods are either fried, or otherwise unhealthy. This is why we do not suggest you eating these foods regularly.

Eating healthy today is one of the best life choices that you can make in your younger days. Eating lots of fibers and fresh veggies with a diet low in fat and oil is the best gift that you can give yourself

4. Exercise

Getting into the habit of exercising and incorporating it into your lifestyle is the best, most effective and amazing thing that you can do for your body. So no matter how busy your schedule is, we suggest that you take out at least an hour every day for your health and well being. And by exercise we don’t mean for you to be gym rat, but being regular is a must. This what we believe is something that has the potential to change your life. Spiritual well being

Another commonly ignored aspect of health and well being is your spiritual well being. The best thing that you can start doing for yourself today is to take time out to meditate and try to channelize your spiritual energy.

Meditation rejuvenates your mind and helps you deal with chronic illnesses better.

We suggest that young adults develop these healthy habits to make sure that the road ahead is smooth and hassle free.

Arthritis Prevention, Care and Myths

Hey there,

On 12th October, 2015 we had world arthritis day.

So, our team at cloudchowk decided that it was that time of the year where we tell you more about the disorder that affects and debilitates many. The disease affects 50 million people across the globe and that number is going to hit 67 million by the year 2030. In this post we talk about myths surrounding the disorder, but first, we want you to understand the disorder, like – What causes it? What are the signs and symptoms of first getting arthritis? And what you can do to prevent it.

What causes arthritis?

Arthritis is a disorder that affects the joints, it presents itself as pain and inflammation in the multiple joints. The causes of arthritis are multi factorial, mostly it is caused by the regular wear and tear of the cartilage between the joints, sometimes the cause is genetic, but the symptoms always remain the same.

The signs and symptoms of first getting arthritis

When a person gets arthritis, the first thing that happens is that they start to notice pain in the joints that are affected. Inflammation follows and one of the last signs to appear is the stiffness of the joints.

How to prevent arthritis?

Even though there is no sure shot way to prevent arthritis, however what you can do to help is simpler than you think.

1. Eat healthy
2. Do not exert your joints more than they are capable of
3. Eat the right power foods for bones and,
4. In case of an injury, get prompt medical attention.

Now, there are certain myths that go around with regards to the disorder. We thought we’d take a moment to clear the fog and help you see clearly what the disease is all about.

1. There is only one kind of arthritis

There are over 100 types of arthritis. So if you thought that there was only one you are off by about 99. Arthritis comes in many shapes and sizes. The most common type is osteoarthritis, which is caused by the gradual wear and tear that occurs in the joints throughout your life.

Another kind that is more common than you think and is a far more feared kind, rheumatoid arthritis. This is so because rheumatoid arthritis is an autoimmune disorder,i.e. this is caused by your body’s immune system attacking its own components.

2. You cannot do anything about it

Well this is true in the sense that you cannot prevent the occurrence of the disease but you can most definitely reduce your risk by a rather large margin by maintaining a healthy lifestyle and by choosing to treat your body the way it should be treated.

What we want to say is that you can do the one thing that is immensely sensible, eat right, sleep right, maintain a healthy lifestyle and you will have a lower chance of developing the disease later in life.

3. Diet is never a factor

What you eat is who you are, but what you eat also affects your overall well being and the status of the disease. Eating healthy, powerful foods have been known to avert the risk factor for the disease and even helps you mitigate the risk factor for the disease.

Research suggests that the Mediterranean diet, i.e. diet that includes olive oil and a fish, have been beneficial in mitigating the risk of the disease.

4. You cannot exercise

If you have arthritis, people will tell you that you cannot exercise, even your trainer will tell you not to. Just don’t work out that hard. Studies suggest that while working out hard is a sure shot way to get that knee of yours to break; working out within the range of motion and with light weights has actually been known to help get rid of the stiffness and even prevent the onset of it.

Slow, easy motions go a long way in treating the pain that you do not necessarily have to endure. so get out there, get back to the gym, or workout at home, doesn’t matter as long as you keep things slow and steady.

5. Cracking knuckles causes arthritis

This is just a ridiculously crazy myth. Cracking knuckles has nothing to do with you developing arthritis, no studies authenticate this claim. But if, you are really into cracking your knuckles you would do better to stop. Why? Because it’s annoying, that’s why!

6. Arthritis is not that common

We have mentioned the stats and figures about arthritis already. What you must calculate is that if 50 million people globally have arthritis, than you are not alone in the fight against the disease.

The best cure, they say, is prevention. The best way to fight a disease is to see it coming and to be prepared for it. That is why we have custom arthritis check-up packages for you over at Zureka. Head on out get tested, feel safe.

Why You Need to Maintain these Daily Good Health Habits?

Hey there,

Today we talk about something that everybody is well aware of. The five habits that we talk about here are very well known to all of us but seldom understood in all their entirety.

We tell you why and how these simple day to day habits are beneficial for you and your family in the long run.

1. Bathe daily

Bathing daily has unbelievable advantages. Most of which you are already aware of. But did you know that bathing hot and cold water is different, both have their benefits.

Advantages of bathing with cold water

a. Improves libido – Yes! According to a study, bathing in cold water has been known to improve sexual drive in men.
b. Helps with depression – Bathing with cold water kick-starts the nervous system by boosting the naturally circulating endorphins in the body.

Advantages of bathing with warm water

a. The cheapest contraceptive – Studies show that men who bathe with warm water daily experience a decrease in sperm count and motility. Don’t worry though, this is temporary.
b. Anti – microbicidal – Warm water has anti-microbicidal properties that help in maintaining a clean and healthy skin.

2. Eat right

Eating right can never be overemphasized. When they say that you are what you eat, they mean it.

Ideally, your diet should include all of these –

1. Vitamins – These are vital elements that your body cannot secrete.
2. Fats – Saturated and unsaturated, they have their own value.
3. Minerals – Minerals are the trace elements that are essential for sustenance of life.
4. Proteins – Proteins metabolize all other nutrients.
5. Carbohydrates – Carbohydrates are the building block of the body.

3. Exercise

Exercising is one way of ensuring you stay in peak physical form and keep most diseases at bay all the time.
Working out regularly also ensures a healthy heart and lungs.

4. Yoga

The western world is touting yoga as the next big thing, and we have known for centuries that it is the biggest thing that you can do to massively improve the quality of life that you live.

Practice every day, start out with simple asanas and move on to the more complicated ones. You will start to notice a difference in your health status.

5. Smile

You don’t only smile when you feel good. You also feel good when you smile. It works both ways.

When you smile, your body releases chemicals called endorphins, and endorphins are feel good chemicals synthesized by your body. Make sure that you make it a point to smile at least 20 times a day, even if for no reason at all.

You will start to see a positive change in your life.

What we have just told you may seem simple, most of the things on this post you might even know already. But hey! Who says reminders are a bad thing?

5 Brain Foods For Your Young Ones

The world is a competitive playground for your little one. And the way it has become is that, in order to ensure your child’s success you must ensure that he/she has the competitive advantage and the edge that is required for him/her to succeed in the world that has grown increasingly competitive.

And one thing that you can do to ensure that your child has the advantage that they deserve is to make sure that you get them the right nutrition.

We have compiled for you, a list of 5 simple food items that you can incorporate within your child’s diet to make sure that they stay sharp and stay bright.

1. Eggs

The wonder food. The sheer quantity of proteins, minerals and nutrients in eggs are sure to give your child the boost that he needs to perform.

Not only that, kids love eggs, scramble them, fry them even hard-boiled eggs are well.

Vegetarians should replace this with paneer.

Received by kids.

2. Yogurt

Yogurt is rich in gram positive lactobacilli, this is good for the digestive system. This directly affects your child’s nutrition absorption.

Yogurt that has full fat is good for the brain. This keeps your child’s brain cells protected and in peak form and function.

3. Greens

Fresh leafy greens are the best source of folate and vitamins, green leafy vegetables are the best way to ensure delaying the progression of dementia later in life.

Make sure that your child gets the right amount of fresh, green leafy foods to make sure that your child’s brain stays in peak working condition.

4. Fish

Fish is an excellent source of omega-3 fatty acids, DHA and EPA. Both of these are essential for brain growth and function.

Studies have established the role of these acids in improving cognitive functions and that people who get more of these perform better at completing complex mental tasks.

Vegetarians can replace this with flax seeds.

5. Nuts and seeds

These are an absolute perfect source of essential fatty acids, vitamins and minerals. Nuts and seeds are also known to release endorphins, which have been known to boost the mood and keep your child’s nervous system intact.

Nuts and seeds also play an essential role in your child’s overall development and ensure that your child stays in peak physical form.

All this while, it is important to note that a sound mind rests only in a healthy body. The best way to really ensure that your child stays in his/her prime is to make sure that they stay as healthy as is possible.

Follow these simple steps to ensure your child’s well being.

15 Days to a Healthier You

We care about your health. Here we have a routine that is sure to get you not only physically fit, but also be in a complete state of mental and spiritual well being.

If you follow these simple step by step instructions every day for the next 15 days, you might even end up finding yourself in a place of peace and tranquility.

1. Relax

Before adapting to most regimes, you must make it a point to relax for a day prior to initiating the regime.

The day you begin the process make sure you have no work related stress and are in a state of absolute and complete relaxation- catch up on your sleep, just laze around. Get comfortable with doing nothing.

This is important because this puts you in a state where your body is comfortable and relaxed.

2. Detox

Make sure you eat nothing but fruits on this particular day. And make sure that you eat only a little of that as well.

One thing that you must however ensure is that you must drink a lot of water, at least 4-5 litres on this particular day, along with green tea 4 times a day and 5 almonds along with.

Doing this ensures that your body is rid of the toxins circulating within it. Doing this also ensures that your body’s oxidation stress is considerably reduced on the same day.

3. Cleanse

Eat a lot of roughage on this day. Roughage are foods that are high on fibre content,like whole sprouts, corn , bran, oats and boiled beans. This helps your digestive tract remove all the leftover food that’s been sticking around in your gut.

4. Nutrition

Now that your body is clean in every which way, you must ensure that you stuff it full of nutrition. How you go about it is simple, you have foods that are high in protein and carbohydrate.

One important thing to remember while doing this is that you steer clear of all the unsaturated fats and oil. Try eating with as limited oil preparation as possible.

Eating foods like green leafy vegetables is also something that you should do.

This restores the nutritive harmony in your body.

5. Exfoliate

Now that you have cleaned up from the inside it’s your turn to clean up on the outside.

What to do- you mix a handful of oatmeal with some besan, honey and eucalyptus oil till it forms a thick paste.

Now, you scrub to remove all the dirt and dead skin cells from your body. Doing this will ensure that you have radiant glowing skin.

6. Breathe

The most important process to survival is breathing. On this day, ensure that you wake up to the fresh morning air and witness sunrise. In the morning and in the evening, try to focus on how you breathe.

Evaluate, is your breathing deep or shallow? Ideally every breath that you take should be deep enough to give you the right amount of oxygen. Make sure that you breathe deep and breath long every time that you do.

Ancient yogi’s controlled every function of their body because they had control over their breathing.

7. Meditate

On the seventh day. Just sit out early in the morning and focus on nothing, be nothing. With your eyes closed feel the top of your head and then focus all the way across your body to the tip of your toes.

Feel your skin give away to become one with your surroundings.

8. Exercise

After a day spent meditating, spend the next with stretching out and going for the run. Your recently detoxed body and your cleansed bloodstream will love you for the circulation.

You will start to feel better and notice the difference.

9. Yoga

After working out on the tenth day, give your muscles a break by stretching them out with yoga.

Your body will love you for it.

10. Letting go

On the tenth day, let go of all negativity and any grudges that you might be holding on to.

Negativity is like a drain on your energy. It is something that you should let go of before it latches on to you.

11. Accepting

On the eleventh day, ensure that you accept who you really are and realise that certain things are in your control while certain others aren’t. Try to affect the things that are and accept those that aren’t.

12. Channeling

Half of your life is about channeling energy into the right direction.

Spectacular feats can be achieved if you have the right focus (channel) for your energy. To learn how to stay focussed. Perform the eye of the rose on the twelfth day.

Just get a rose and focus into its center. Appreciate it for all its beauty, but never digress focus from the centre of it. Try doing this till you can do this for fifteen minutes without a single thought in your head.

13. Discovery

If you have performed all these tasks mentioned on the list, you will begin to discover your real and true self.

You will find that you are indeed awesome!

You will find that you have absolute control over the outcome of every situation.

And you will discover that almost everything that happens, happens for a reason.

14. Realization

You will realize that everything around you works in perfect synergy, and that the universe does indeed listen to you and gives you everything that you ask of it.

15. Imbibe

On day sixteen you will start to imbibe all these practices and incorporate them in your life.

These are simple steps that if you follow, you will find that all your problems are solutions within themselves and that all the power that you really need, to heal, to grow and to overcome, lies deep within you.

Because mind reigns supreme over matter.